Exercises to improve potency

Physical activity is useful not only to increase muscle tone and increase its mass - they contribute to the healing of the whole organism. However, how exercises to improve potency work, if it is not a complex for the intimate muscles, and why they are important even for libido, few men know.Experts, on the other hand, consider a special daily exercise to be an important moment in the fight against the loss of male power.Why is it necessary, replaces medications and how is it performed?

What are the benefits of exercise to increase potency

Doctors believe that starting daily exercises that boost potency is necessary not just for older men who experience a natural decline in sexual function. Such actions are recommended even for people under 30 years old: this will not only improve erection and increase libido, but it will also be an excellent prevention of impotence in the future. Some important positive points of the homemade method of increasing erection with gymnastics:

• Exercise improves blood circulation in the pelvis, saving a man from blood stasis, the risk of which is especially high in the presence of sedentary work or a sedentary lifestyle.
• From regular training, the body gets in tune, which has a positive effect on a man's ability to enjoy prolonged sexual intercourse.
• Exercise to increase potency is reflected in the level of testosterone - the main male hormone. It grows, and after that there is an improvement in erectile function.
• Special sets of exercises compiled by doctors help to strengthen the muscles of the perineum, learn to control their work, which also has a good effect on erection and prevents premature ejaculation.

execution method

The impact on potency does not imply instantaneous acquisition of an ideal shape,therefore, performing this type of exercise should not be accompanied by pain or other manifestations of discomfort. This is especially true for men with diseases of the genitourinary system. According to the implementation methodology, experts give several tips:

• Gently increase the number of repetitions: at the initial stage, take 3-5, then increase to 15-20.
• Avoid sudden movements during the session.
• The training duration is set individually, but cannot be less than 10 minutes.
• Power-enhancing exercise complexes can be alternated so you don't get tired of the monotony, but you need to exercise all your muscles in one day.

training regularity

Exercises to improve potency are not power loads, they don't exhaust you. For this reason, its implementation is suitable even for completely untrained and elderly men on a continuous basis. Experts insist on regular training, preferably in the morning, and this should become a habit: they don't devote a week or a month to classes - it becomes the same norm as morning exercise.The first few days are once a day, and after a month you can practice them in the morning and in the evening.The first results of such attempts to strengthen potency will be within a month.

morning exercises

To improve men's health, experts recommend dividing all exercises that help increase potency into 2 groups: the first is the warm-up elements that are performed in the morning. The other consists of more complex exercises aimed at restoring sexual functions. In the morning, do the following every day:

• Lying on your back, lift your right leg so that the outstretched toe faces the ceiling. Write circles with your foot clockwise for 15 seconds and vice versa for the same amount. Repeat 5 times for each leg.
• Squeeze the stomach and perineal muscles in an upright position. Keeping this feeling, march for a minute, bringing your knees up to hip level.
• Lying on your back, stand on the bridge. Lift your legs off the floor one at a time for exactly one minute, without losing your balance.

What exercises increase potency

All physical activities indicated in cases of erectile dysfunction require a mandatory acceleration of blood circulation in Organs pelvic organs.Some experts advise, in addition to the house complex, to improve potency, adding loads to the muscles of the back (especially in the lower back) and abdominal region.Helpful for male libido and erection are:

• squats;
• lunges;
• exercises that simulate cycling;
• stretching the groin muscles.

squats

Improving an erection always requires accelerating blood circulation in the lower abdomen, soSquats are top exercises for male power, if you don't consider the Kegel complex. Combining squats with pelvic thrusts helps make them more effective by engaging the perineum muscles.. The algorithm is this:

1. Feet slightly wider than shoulder-width apart, toes forward.
2. Slowly bend your knees, lowering them to their level.
3. With an exhalation, rock the pelvis forward, with an inhalation - backwards. Repeat 5 times, go up.

pelvic rotation

Experts recommend starting to perform power exercises at home with a simple warm-up of the pelvic and deep abdominal muscles. Simple hip rotations stimulate blood circulation, help stretch ligaments, strengthen core muscles.that men often forget to train. Spreading your legs shoulder-width apart, you need to rotate your pelvis, first clockwise for a minute, then against. Try to keep your upper body still and soften your knees. The duration of the exercise is 5 minutes.

Four-in-a-row pull-ups

It is difficult to return to full power without exercising your lower abdominal muscles. To do this, doctors suggest trying a gymnastic exercise, which has a good effect on blood circulation in the spinal cord and deep abdominal muscles and helps in the production of sex hormones. It takes 2-3 minutes to complete the steps below. The working principle is simple:

1. Emphasize the knees and palms: the latter are under the shoulders, and the emphasis of the legs should be under the pelvis.
2. Tighten the stomach, keep the spine in a straight position.
3. Breathing in, pull your knee up to your chest without losing your balance.
4. On exhalation, return to the starting position, perform similar actions on the second leg.

lean to the floor

Tilts do not have a direct effect on blood circulation in the pelvis, however, they help to improve conductivity in the spinal cord, help maintain normal power, and warm up the back muscles. They start practicing inclines with 20 repetitions at a slow pace, watching their spine closely, and every 3 days they add 5 repetitions. You need to achieve 50 repetitions without a break. This physical exercise can be included in the morning exercise block. The algorithm is simple:

1. Spread your legs so there are 2 foot lengths between them.
2. Place your hands on your hips or open and hold parallel to the floor (this will increase the load on your back).
3. Keeping a straight spine (it's especially important not to arch your lower back), make quick downward turns as low as possible.

Lifting the legs behind the head, lying on the back

With the constant tension of the muscles of the lower back in the male body, the conduction of the spinal cord is disturbed, the innervation of Organs pelvic organs is observed, and relaxation and stretching are necessary to restore the correct state. A simple exercise to improve potency has a positive effect on this matter:

1. Lie on your back, arms along your body.
2. Start lifting both legs at the same time, trying to straighten them behind your head.
3. Feeling a stretch in your lower back, lie down for 30 seconds in this "bent" position. Repeat 3 times.

Plie squat

Classic choreography isn't just useful for women - men who want to have a normal sex life also need to master some elements of the basic block. The main one is the plié: squat, during which the muscles of the anus and the entire pelvic floor, abdominal region and spine are tense. It is performed slowly, breathing is even. The initial phase is 4 repetitions, the final phase is 20. The exercise technique to improve power is as follows:

1. Spread your legs shoulder-width apart, turn your feet as far away from your hips as possible.
2. Slowly, counting to 8, lower yourself, creating thighs parallel with the floor. Knees out, back straight, stomach tense.
3. Under the same account return back.

Butterfly

An excellent strength exercise to improve power can be found in stretching complexes. It is carried out after warming up, as cold ligaments can be damaged by such actions. The duration of the exercise is 2 minutes. Repeat intermittently 3 times. Work algorithm:

1. Sit on the buttocks, match the feet. Knees bent to the sides.
2. Pull your heels towards your groin.
3. Exhale, press your hands to your knees, trying to lower them to the floor. Wait 30 seconds.
4. As you inhale, try to bring your knees together, avoiding pressure from your hands.

A set of home exercises for men

Most of the above options for physical activity help a man to improve the whole body, relieve tension, but do not affect the intimate muscles that play an important role in strengthening the erection. On hereSpecialized exercises are needed to improve potency, affecting the perineal region and especially working the anus muscles well.

Exercises to pump the PC muscle

A good effect on erectile function is exerted by loads to a muscle stretched from the sacrum to the pubic bone. It is called PC muscle and it is not developed in most men which is the cause of weak erections especially in those over 40 years of age.It will help to strengthen the daily performance of simple exercises:

• Sitting in a chair, relax your upper body muscles but keep your back straight. Tilt your head, close your eyes. Squeeze just the PC muscle while inhaling. Relax as you exhale. Repeat 10 times.
• A complication of the previous exercise: in the same position, you need to stretch and relax the PC muscle simultaneously with a series of quick inhalations and exhalations, without stopping for a minute.
• Lie on your back, legs slightly apart, lift your pelvis. Start tensing your buttocks and PC muscle without holding your breath. Relax after 30 seconds. Repeat the exercise 10 times.

Exercises that are performed naked

If a man suffers from diseases of the genitourinary system, suffers from sudden weakening of the erection during sexual intercourse and therefore cannot enjoy regular sex,doctors advise to combine drug methods to increase potency with special gymnastics. It is based on strengthening the intimate muscles and is actively used to treat prostate, bladder disorders, etc.A small effective complex that performs active massage on the genitourinary system:

• Squat with your legs shoulder-width apart, level with your knees and bent hips. Try lifting your testicles and penis while tensing your buttocks and pressing. Take 10 even breaths and exhalations and relax. Repeat 5 times.
• Spread your legs wider than your hips. Lean your hands on your soft knees, move your body forward. When exhaling, release the air from the abdomen, tighten the press. Try to get the anus muscles inside (don't touch the buttocks). Relax after 10 seconds. Repeat 8 times.

yoga classes

The body and mind system is no less effective than more complex exercises when it comes to improving potency.In yoga, the swastika requires attention - it helps to restore potency due to filling the abdominal cavity and small pelvis with blood, improving the balance of the nervous system.It is of particular importance for patients suffering from prostate adenoma. Execution principle:

1. Sitting on the mat, bend your left leg towards you, opening your thigh and resting your heel against your groin closest to your right thigh.
2. Do the same for the other leg. The left heel should be under the right.
3. Stretch your back, lower the backs of your hands to your knees, thumbs and middle fingers are connected.

In this asana, people suffering from decreased potency should stay for 2-3 minutes, trying to relax the upper body and breathe evenly. It is important not to feel uncomfortable. A similar rule applies to sarvangasana. It tones the pelvic floor muscles, has a beneficial effect on blood flow. It is done like this:

1. From a supine position, lift your pelvis and then lift your legs off the floor.
2. Stretch, keeping the emphasis only on your shoulder blades and elbows.
3. Make sure your elbows are under your back, you can support your lower back with your palms. The legs do not spread.
4. Hold the rack for 10 seconds to 3 minutes.